I am trying to lose weight. I used to eat things like potato chips quite often through the day, but now I’m trying to eat fruit instead. Will this prevent me from losing weight?
Weight loss plans would not be nearly as difficult if it were not for one thing. I do well with my healthy eating habits until the evening hours. I will be watching TV and the next thing you know I have grabbed some sort of unhealthy snack.
I read somewhere that most people usually eat about the same amount of calories during the day. When the sun goes down the person that is overweight tends to scarf those calories down. When you eat at night it tends to be a comfort for some folks. Everything slows down and you have more time to think about what types of goodies are in your pantry. It is essential to get these your late night eating habits under control if weight loss is your goal.
Below are a few tips to help you accomplish this task.
Keep yourself occupied. Most of the time you tend to eat more at night out of boredom. When the urge to eat comes upon you try to keep busy. Get off of the couch and go for a walk or call a friend on the phone. You will probably find once you get busy the hunger pains will leave as quickly as they come.
Make sure you eat enough during the day. Even if you are on a diet if you do not take enough calories in during the day you will get hungry at night. Eating enough calories each day so you are satisfied is better than cutting way back and then pigging out when you get home. Try to eat most of your calories during the daytime and then go with a light supper with something like fruit for your late night snack.
Eat supper at your table. You need to train your eating habits to think of supper as a meal. Most people like to eat while doing something else like watching TV or while you are surfing the Internet. By eating at the table you will be less distracted. This should help you not eat as much.
Eat healthy snacks. When you have to have something to eat at night try to make it something that is good for you. Try fruit instead of potato chips or yogurt when you are craving a milkshake. Whatever you decide to snack on make sure it is of reasonable size. Even healthy foods need to eaten with some restraint.
Get in the bed. When the old hunger pains hit you right before bedtime why not go on to bed. This will benefit you in two ways, you will get plenty of sleep and you will beat out your desire to eat late at night.
These tips should help you get your late night eating habits under control. You must decide what you need to do and see it through until the end. The results may surprise you.
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Weight loss can seem difficult but there is very simple math that can be used to help you in your weight loss struggles. Every pound of fat is about 3500 to 4000 calories and for every pound you want to lose each week you need to consume 3500 – 4000 less calories than normal.
If you want to lose one pound every week you can average this out and meet the goal by cutting about 500-600 calories daily. If you keep your activity on the same level as normal and cut about 500 calories you should lose about one pound every week.
Although one pound a week does not sound like you are accomplishing much it is actually the healthiest way to lose weight. Usually people who lose weight slowly and average about a pound or two each week tend to keep their weight off for their entire lifetime instead of bouncing up and down on the scales. Take is slow and you can lose your weight for life.
It can sound difficult to cut your calorie intake by 500 calories a day, but really it is quite easy. There are some very easy ways to work at cutting 500 calories a day. You can choose to use milk in your coffee instead of actual creamer and this will save you 50 calories for every cup. You can also choose to eat your baked potato without the butter, which will save you about 100 calories.
Start drinking water instead of sodas and you can save about 200 calories. If you go out to eat and choose a salad over a Big Mac you can save around 360 calories. You can also save about 300 calories by passing on the potato chips. You can save about 50 calories per serving if you eat the thick steak fries instead of the thin fries that tend to soak up a lot of oil.
There is another way to work on losing weight as well instead of limiting your calorie intake. You can also choose to exercise more and increase the amount of calories you burn each day by 500 calories. You can accomplish this fairly easily as well. You can burn about 160 calories strolling around the park for about a half-hour.
If you go biking for five miles you can burn about 250 calories. If you dance for an hour, not slow dancing, but dancing that makes you gasp for breath, you can burn around 400 calories for every hour. Swimming is a great way to burn calories and swimming for an hour can burn about 510 calories. Tennis is a great calorie burner as well and you can burn about 800 calories if you play tennis for an hour.
Remember when you are exercising that if you weight more you will burn more calories than someone who weighs less. Exercise will help you to build muscle in place of the fat and muscle will continue to burn calories even when you are not being active. The best weight loss plan will combine cutting calories with exercise.
If you can cut only 250 calories a day, but exercise to burn 250 calories each day, you have reached your 500 calorie goal for the day. Always be sure that you eat enough so your body does not think it is starving and lower your metabolism. Your weight loss goal is reachable if you have the patience and dedication.
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When you are on a low calorie diet, you will want to find recipes for foods that are low in calories. Yet, sometimes, you’ll find something that you really would like to eat but it will have something in it that is high calorie. Can you still make it? How can you get around those tricky situations? To help you, there are a number of substitutions that you can easily use in most recipes to get all of the flavor and texture of the recipe you are looking for but with a whole lot less calories. Low calorie fat diets may be an alternative.
If you would like something cold but ice cream is just too rich in calories, consider low or non fat frozen yogurt. To replace whole milk, substitute it with skim milk. Look for reduced fat cheeses instead of standard cheese for a large deduction in calories, fat and sodium. For cakes and pies that are too calorie rich, look for something less rich such as angel food cake or sorbet with all of the sweetness you crave.
Pudding…sugar free pudding, even better is gelatin
Potato Chips…pretzels.
Doughnuts…go for bagels
That is just for taste. If you are looking for substitutions for ingredients in your favorite recipes, you can often find these too. Look for low fat foods instead of whole fat. When considering no fat foods, you’ll find a real difference in the taste and often the texture of the food. Instead, take a few extra calories and take in the low fat foods.
You can also look at your oils. Extra virgin olive oil has a lot of good fats in it and is very good for your heart. Use this instead of vegetable oil. You’ll find that margarine is a better choice over butter too. A good quality product won’t taste bad either.
There are a number of other ways that you can handle the foods you eat. Look at the ingredients in your favorite recipe. Ask yourself what you can replace in that recipe that may be lower calorie than something already there. You may find that there are even some of the best flavors in these reduced calorie foods. Finally, don’t feel that you have to spend a lot of money to be on a low calorie diet. Some of the best foods for you are whole vegetables and fruits.
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Almost anyone you ask will say they are concerned with their diet. So why do so many people make such poor nutritional choices? Improper diet can lead to a variety of problems, and eventually lead to obesity, heart problems, joint and arthritis problems, and overall bad health. There are many things that you can do to slowly improve the way that you eat and the foods that are a part of your everyday diet. By starting to make small changes you will find that it is easier to accept the change. If you decide that you are going to take drastic measures to improve your daily diet you find that you revert back to your earlier eating habits when the cravings start to happen.
It is important that you get enough fruits and vegetables in your daily diet. Try to choose vegetables that are dark in color, such a leafy greens for your salad. When you are choosing fruits try to pick fruits that have a high amount of vitamins, such as bananas or oranges. Start slowly by increasing the amount of fruits and vegetables that you eat in one day and before you know it you’ll be up to the recommended amount of fresh foods that you consume.
It’s best when choosing grain and bread products to select products made from whole wheat and grains, instead of white bread and other refined flours. White bread contains little or no nutrition value, where as whole grain breads offer fiber and other vitamins and minerals. Bran cereal is an easy addition to your morning routine — you’ll soon enjoy the taste of whole grains.
Make healthy selections for protein — fish and poultry and limit the amount of red meat in your diet. Plan to reduce your intake of fat in your diet, animal fats and other fats. Use healthy oils such as virgin olive oil and canola oil when cooking. Bake or poach your fish and poultry to help reduce the amount of fat in your diet. Eliminate or reduce your consumption of fried foods, such as donuts and potato chips. Try healthier choices such as popcorn (with a little or no butter) and rice cakes.
When your sweet tooth kicks in you can substitute those cookies and cakes with other choices, such as dried fruit, low fat cookies, low fat ice cream, or low fat candies. Changing the way you eat is a life long process that you can do with a little bit of patience and determination. Not only will it lead to more health and vitality, but you will also be surprised by how much tastier foods become!
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Kazzie Harris is the owner and operator of FMN Diets, the #1 source on the internet for information about Diet, For more articles on Diet why not visit: www.fmndiets.com/articles
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They do work, but from my experience and from the experience of every person I know who has gone on a low carb diet and successfully lost weight, that weight doesn’t stay off unless all but a tiny amount of carbs are always avoided.
A few years ago when low carb diets were incredibly popular, I went on one just like millions of other people. I lost 40 pounds in a little over four months. But as soon as I started eating a normal amount of carbs again I gained the weight back very quickly. Every person I know that did a low carb diet had the same experience; successful weight loss but weight gain as soon as they resumed normal consumption of carbohydrates.
I’m sure there are people who have gone on a low carb diet, lost the weight, and kept it off. I just don’t happen to know any of them so I can’t personally recommend a low carb diet as a way to lose weight and keep it off for good.
But, low carb dieting did have its pluses for me:
I didn’t have to count calories, just carbs, which was much easier.
I never had to be hungry. On my low carb diet, there was always something I could eat. It might not have been something I was particularly hungry for, but I never had to deal with it being 5 pm and not having any more calories left for the day and having to be hungry the rest of the evening. Even if I had eaten my allotment of carbs for the day, there were always no carb foods like some cheeses and some raw vegetables that I could have.
I lost weight fairly quickly and steadily.
I was able to break myself of my perpetual cravings for high carb junk foods like potato chips.
But, there were cons too:
The biggest con is that I was unable to keep the weight off.
Carbs, even healthy ones like fruit and whole grains, were very limited on my low carb diet so I didn’t feel like I was eating a healthy balance of foods every day.
My low carb diet didn’t limit the types of protein I could have so I was able to eat way too much high saturated fat foods like bacon, especially during the first two weeks of the diet. I know that wasn’t healthy.
If you want to try a low carb diet, do research to find one that doesn’t limit your carbs too severely. A lower carb diet that emphasizes healthy carbs and lean sources of protein is now recommended by many health professionals. And, when you have successfully lost the weight, be careful when you start introducing more carbs into your diet so that you don’t gain the weight back that you worked so hard to lose.
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Dorrie Ruplinger has written several articles about weight loss. For a free report on how to lose 10 pounds before Christmas visit LoseWeightForChristmas.com.